Fruits Compared by Nutritional Characteristics
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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Comparing easy so you can focus on the journey ahead
Compare popular vegetables on health metrics—highlights show standouts (data approximate from nutritional databases like USDA and health studies).
| Attribute | Broccoli | Spinach | Kale | Carrots | Bell Peppers | Brussels Sprouts | Cauliflower | Asparagus | Sweet Potatoes | Tomatoes | Onions | Garlic |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories per 100g | 34 | 23 | 49 | 41 | 26 | 43 | 25 | 20 | 86 | 18 | 40 | 149 |
| Vitamin C (mg per 100g) | 89 | 28 | 120 | 6 | 128 | 85 | 48 | 6 | 2 | 14 | 7 | 31 |
| Fiber (g per 100g) | 2.6 | 2.2 | 3.6 | 2.8 | 1.7 | 3.8 | 2.0 | 2.1 | 3.0 | 1.2 | 1.7 | 2.1 |
| Protein (g per 100g) | 2.8 | 2.9 | 4.3 | 0.9 | 1.0 | 3.4 | 1.9 | 2.2 | 1.6 | 0.9 | 1.1 | 6.4 |
| Antioxidant Level (High/Med/Low) | High | High | High | High | High | High | Medium | Medium | High | High | Medium | High |
| Key Nutrients | Vit K, folate | Iron, Vit A | Vit A, C, K | Beta-carotene | Vit C, A | Vit K, C | Vit C, K | Folate, Vit K | Vit A, potassium | Lycopene, Vit C | Quercetin, sulfur | Allicin, sulfur |
| Health Benefits | Cancer prevention, detox | Eye health, anemia | Bone health, detox | Vision, immunity | Skin health, anti-inflammatory | Digestive health | Weight loss, brain health | Diuretic, heart health | Blood sugar control | Heart health, skin | Anti-bacterial, heart | Immune boost, blood pressure |
| Preparation Versatility (1-5) | 4 | 5 | 4 | 5 | 5 | 4 | 5 | 4 | 5 | 5 | 5 | 5 |
| Calorie Density (Low/High) | Low | Low | Low | Low | Low | Low | Low | Low | Medium | Low | Low | Medium |
| Healthiness Score (1-10) | 9.5 | 9.8 | 9.9 | 9.0 | 9.2 | 9.3 | 8.8 | 8.7 | 9.1 | 8.9 | 8.5 | 9.4 |
| Top Feature | Sulforaphane for detox | Lutein for eyes | Nutrient-dense superfood | Beta-carotene for vision | High Vit C content | Cancer-fighting compounds | Low-carb versatility | Folate for cell health | Complex carbs & vitamins | Lycopene antioxidant | Flavonoids for heart | Allicin for immunity |
| Overall Ranking | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ |
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
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